When considering gut health, you may associate it with symptoms like bloating, gas, and frequent trips to the bathroom. However, it’s important to understand that gut health not only impacts your digestive system, but also plays a role in your overall physical health, immune system, and mental well-being, including your ability to focus and be productive. Improving gut health is essential for living a healthier and happier life. As a doctor, I have gained knowledge about specific gut-related diseases, but there is often less emphasis on nutrition and daily gut care in medical school. To explore the connection between gut health and overall well-being, I interviewed Sophie Medlin, a leading expert in gut health in the UK. Sophie is a consultant dietitian specializing in gut health, chair of the British Dietetic Association, and a lecturer at King’s College London. She is a frequent guest on TV programs in the UK, providing valuable insights on this topic.
We will be condensing a lot of research into practical suggestions, with the goal of improving your gut health. By following these tips, you may experience improvements in your digestion, sleep, and focus. Let’s start by understanding the gut – it refers to the gastrointestinal tract, which is the pathway from the mouth to the anus. The main role of the gut is to digest food, absorb nutrients, and eliminate waste. However, it is also home to a complex ecosystem of microorganisms, such as bacteria, fungi, and viruses, known as the gut microbiome. These microorganisms play a crucial role in breaking down food and extracting nutrients for our bodies. For instance, when we consume plant fiber from fruits and vegetables, the microorganisms in our gut help to digest it and convert it into essential nutrients.
Our digestive system breaks down food and sends undigested bits to the colon, where they are fermented by various bacteria, yeasts, and other microorganisms. This fermentation process produces gas, other substances, and metabolites that interact with our bodies. A healthy gut is characterized by a diverse range of microorganisms such as bacteria, viruses, and fungi in our digestive tract. Maintaining a balanced gut microbiome is important for overall health, as an imbalance can lead to digestive issues like bloating, constipation, diarrhea, and irritable bowel syndrome. However, research in the past three decades has shown that gut health also plays a significant role in mental and physical well-being.
Our gut health plays a significant role in our overall well-being and can impact various diseases and disorders. Research has shown that the microorganisms in our gut, which help with digestion, have a significant influence on other parts of our body. The gut is often referred to as the "second brain" due to its connection to mental health. The gut-brain axis is a strong line of communication between the gut and the brain, with the gut constantly sending messages to the brain. This connection explains phrases like "butterflies in the stomach" when feeling nervous. The gut-brain axis is essential for maintaining overall health.
The gut and the brain are strongly connected in three ways. Firstly, there is a chemical connection where the gut microbiome produces neurotransmitters like serotonin and dopamine that affect our mood and behavior, with 95% of the body’s serotonin being produced in the gut. Secondly, there is a hormonal connection through the HPA axis, which involves interactions between the hypothalamus, pituitary gland, and adrenal glands. Studies have shown that gut bacteria can impact the stress response of the HPA axis. Thirdly, there is a physical connection between the gut and the brain through the vagus nerve, which controls functions like digestion and heart rate. This highlights the importance of gut health in overall physical well-being.
The gut plays a crucial role in our physical health by interacting with our immune system, which defends the body against infection and protects our own cells. About 70% of immune cells reside in the small intestine, bowel, and colon, where they interact with gut bacteria. Studies have shown that the composition of bacteria in the gut can impact immune health. Researchers study germ-free animals to observe how changing their gut bacteria affects their immune system. These studies demonstrate a strong connection between the gut microbiome and the production of immune cells and antibodies. Understanding the importance of gut health, let’s explore ways to improve our gut health. Social media has become a popular platform for sharing health-related information, including tips for maintaining a healthy gut.
When it comes to nutrition, it can be challenging to sift through the abundance of information available. There is a mix of helpful advice and misleading fake news, especially concerning gut health. Many people are searching for quick fixes and miracle cures, but it’s important to be cautious. Recent diet and nutrition trends can be confusing, but there are some solid pieces of advice to follow.
One way to improve gut health is to focus on adding and removing certain foods from our diet. It’s crucial to aim for a diverse range of plants in our meals, with a goal of consuming at least 30 different plants each week. Eating a variety of plant-based foods can help promote the growth of different beneficial bacteria in our gut, which is essential for overall gut health. Prioritizing the consumption of different types of plants can support the diversity and balance of bacteria in our gut.
Consuming a variety of plants is crucial for a balanced diet, including fruits, vegetables, legumes, grains, nuts, and seeds. Incorporating different plant-based foods into your meals can help support a healthy gut and overall well-being. It may seem overwhelming to include 30 different plants in your diet each week, but breaking it down into daily goals can make it more achievable. For example, aim to include 4 or 5 different plants in your meals each day. This could be as simple as starting your day with a whole grain cereal topped with nuts, seeds, and dried fruit. Snacking on fruit and incorporating vegetables into your lunch and dinner can help you reach your plant-based goals and support a healthy gut. Consider adding probiotic-rich foods like yogurt or kefir to further support your gut health.
When it comes to your diet, it’s important to focus on incorporating a variety of foods rather than eating the same things every day. While it may be easier to stick to a consistent diet when trying to lose weight or build muscle, aiming for variety can be beneficial for gut health. This approach aligns with the Whole 30 philosophy, which emphasizes the importance of diversity in your diet to promote a healthy gut microbiome. In addition, it’s recommended to aim for 30 grams of fiber each day. Many people fall short of this goal, but fiber is essential for gut health as it acts as a prebiotic, providing nourishment for beneficial bacteria in the gut. By prioritizing a diverse diet and adequate fiber intake, you can support a healthy gut microbiome and overall well-being.
It can be difficult to determine how much fiber you are consuming in your diet unless you are a nutrition expert. To increase your fiber intake, aim to consume five servings of fruits and vegetables each day, incorporate whole grains into at least two of your meals, and snack on foods like seeds, nuts, and dried fruits. Substituting high fiber alternatives for certain foods in your diet, such as whole grain rice instead of white rice, can also help increase your fiber intake. You can also calculate the amount of fiber in your diet to ensure you are meeting the recommended 30 grams per day. Additionally, consider taking a probiotic supplement to support the good bacteria in your gut. Probiotics are foods or supplements that contain live microorganisms and can help improve gut health. While the evidence on probiotics is not conclusive, many people find them beneficial.
Many studies support the use of probiotics for promoting gut health, with research indicating positive effects on the gut-brain axis. Stress can manifest in gut symptoms, but probiotics have been shown to help alleviate these symptoms. In one study, 55 healthy volunteers were given probiotics while another group received a placebo. The group taking probiotics experienced a significant reduction in psychological stress and cortisol levels compared to the placebo group. Probiotics can be found in various forms such as tablets or bottles, but it’s important to check the manufacturing and expiry date to ensure effectiveness. Heights, a reputable company, offers a smart probiotic that can be taken daily.
The video is currently sponsored by Heights, a company that offers brain care supplements. The company is known for being very focused on research and evidence-based products. The founder of Heights and the person making the video have become friends due to their admiration for the company’s products. The smart probiotic supplement released by Heights contains live bacteria that are beneficial for both the mind and the gut. By taking a capsule daily, you can introduce different strains of evidence-based bacteria into your microbiome. The bacteria used in the supplement are sourced from high-quality labs. Personally, the person making the video has noticed improved gut health since starting to take the probiotic supplement. Heights provides a wealth of information on their website, including blog posts and scientific papers that support the effectiveness of their products.
I had help creating the Heights Smart Probiotic, so if you’re interested, you can click the link in the video description. Use the code at checkout for an additional 15% off the already discounted quarterly subscription. Thank you to Heights for sponsoring this video. Moving on to tip number five, it’s recommended to consume two servings of oily fish per week. Oily fish is rich in long chain omega-3 fatty acids, which are beneficial for our gut health. Omega-3 helps support the growth of good bacteria in the gut, which in turn helps regulate inflammation in the body. Eating two servings of oily fish a week is crucial for brain health and controlling inflammation in the brain. Without consuming oily fish, it’s like removing 25% of the building blocks of your brain and replacing them with polystyrene. Salmon, mackerel, and sardines are considered oily fish, while tuna, cod, and sea bass do not fall under this category. If you follow a vegetarian diet, consider incorporating plant-based sources of omega-3 into your meals.
One option is to switch out fish for plant-based sources of Omega-3, such as flaxseed, flaxseed oil, canola oil, or soybean oil. Alternatively, you can take a supplement containing Omega-3. Some supplements, like the Heights Brain Care Smart Supplement, already contain Omega-3. Moving on to five things to avoid, it may be difficult to completely eliminate these foods from our diet, so reducing intake is a more realistic and sustainable approach. First, try cutting down on red meat. While red meat is often touted as a good source of protein, it’s important to be mindful of how much you consume. Some people have reported health benefits from following a carnivore diet, but it may not work for everyone.
I have had multiple surgeries for a condition that is not curable, but it has been completely resolved. However, research shows that consuming too much red meat can be harmful to our gut health. This is because the metabolites found in red meat are linked to a higher risk of cardiovascular disease and cancer. The World Cancer Research Fund recommends limiting red meat consumption to three portions per week, totaling 350 to 500 grams. Processed foods, such as sausages, bread, and crisps, should also be avoided as they often contain additives and preservatives that can negatively impact our gut health. These additives are used to prolong the shelf life of the food, but they can have detrimental effects on our bodies.
Preservatives found in processed foods can prevent the natural bacteria from spoiling the food, but they can also hinder the growth of good bacteria in our gut. Emulsifiers, a type of preservative commonly found in processed foods like plant milk and protein products, are believed to disrupt the lining of the bowels. This disruption can lead to inflammation and other health issues, as well as impact the mucosal layer in the gut where beneficial bacteria thrive. As more people turn to affordable processed foods due to rising costs, it’s important to be aware of how these additives can affect our gut health. Incorporating probiotic-rich foods can help support a healthy gut microbiome despite consuming processed foods.
Ensuring you meet your basic food needs should be the first priority, followed by improving the nutritional quality of those foods. It’s important to avoid artificial sugars, as they can have a negative impact on gut health. Artificial sweeteners can trick the body into anticipating sugar, leading to changes in insulin production and potentially increasing hunger. It’s best to avoid artificial sweeteners to maintain overall health. Additionally, it’s recommended to steer clear of fad diets and detoxes that may not be beneficial for your gut health.
If you pay attention to health trends, you may have noticed the constant stream of new diets and detox plans that promise amazing results. On platforms like TikTok, there is a trend called "gut talk" where people share tips for gut health. Sophie warns against following these trends blindly, as they are often not backed by qualified medical professionals. For example, doing a juice cleanse can deprive your body of important nutrients, causing it to work harder and release potentially harmful substances like oxidative stress. Another trend to be cautious of is the gluten-free diet. While it is crucial for those with gluten intolerance or celiac disease, for the majority of the population, cutting out gluten may not offer significant health benefits. It’s important to be mindful of what you put into your body and consult with a healthcare professional before making drastic changes to your diet. Remember, taking care of your gut health with probiotics and a balanced diet is key.
One popular trend to avoid is obsessively counting calories. When people want to lose weight or improve their health, they often turn to calorie counting. However, Sophie explains that this may not be the best approach for gut health. Calorie counts do not accurately reflect the nutritional value of food. For example, a serving of McDonald’s fries may have the same number of calories as a meal of chicken and vegetables, a turkey sandwich with fruit, or a brown rice bowl with tofu and vegetables. Despite having similar calorie counts, these options vary greatly in terms of nutritional value. Additionally, food labels with calorie information can be inaccurate by up to 20%. Therefore, relying on calorie tracking apps may not provide accurate information for making healthy choices. Instead of focusing solely on calorie counts, consider the overall nutritional value and impact on gut health when making food choices. Incorporating probiotic-rich foods can also benefit gut health.
It’s important to remember that the calorie count on food labels may not always be accurate. The number of calories your body actually absorbs can vary depending on how the food is cooked or processed. For example, cooked celery may have different calories than raw celery, and nuts may have a higher calorie count on the packet but not all of those calories are absorbed during digestion. While counting calories can be helpful for tracking macros, it’s also important to listen to your body and eat when you’re physically hungry. If you’re interested in learning more about gut health and probiotics, be sure to check out the full podcast episode with Sophie for more information.
If you want a simple explanation, you can watch the full episode in this video or listen to the Deep Dive podcast on all podcast platforms. Thank you for watching, and hopefully, see you in the next video. Goodbye!